3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
30 Cal Bike
Rest Remainder
STATION 2
1:00 Plank
1:00 Burpees
STATION 3
400m Run
Rest Remainder
STATION 4
1:00 Plank
1:00 Wall Balls
21-15-9
DEADLIFTS (225/155)
BOX JUMPS (24/20)
No Additional Conditioning. Hit Full GPP with 75% effort – Have Fun!
IN TEAMS OF 2…
AMRAP x 8 MINUTES
8 Slam Balls
8 Alt Box Step Ups
8 Cal Bike
P1 completes one full round, while P2 holds a plank position, then switch.
3 x 3
Power Snatch
*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.
IN TEAMS OF 2…
12 ROUNDS FOR TIME
3 Up-Downs
5 Power Snatch (115/75)|(75/55)
7 Box Jump (24/20)
9/7 Cal Bike
*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Think about your performance in the Open but do not dwell on the “coulda-woulda-shoulda”. Be proud of your effort.
2 ROUNDS…
:30 Bike or Row
15 Jumping Jacks
5/5 Single Arm KB DL
5/5 Single Arm KB Bent Over Row
5 Up-Down + Push-up
Then…
2 ROUNDS…
5/5 Single Arm Russian KB Swing
3/3 Single Arm KB DL into Russian Swing*
7 MINUTES TO BUILD TO…
5 Rep KB Snatch (R/L)*
*Keep weight moderate-heavy.
AMRAP x 12 MINUTES
4 Pull-ups
6 Hand Release Push-up
4/4 KB Snatch (53/35)
3 QUICK ROUNDS (8:00 CAP)
50m Shuttle Run
8/8 Reverse Lunges
10 Goblet Squats
12 Russian KB Swings
5-5-5-5-5*
Tempo Front Squat (31X1)
*Complete 8/8 DB Split Squats after each set.
EVERY 3:00 FOR 4 ROUNDS
20 Wall Balls (20/14)
20 Front Squats (75/55)
MAX 50m Shuttle Run in remainder of time.
Score is number of sprints completed per round.